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By now, you have learned seven strength training exercises that you can practice anytime, anywhere, no equipment required.

If you have practiced every day, you should be building yourself to doing strength work for 30 to 45 minutes at a time.

Our 8th exercise is Swimmers.




Lie on your stomach.

Reach the opposite arm and opposite leg.

Turn your thumb up and reach your arm at about 45 degrees as you squeeze the opposite buttocks and reach your straight leg out.

Alternate opposite arms and legs, working up to 10 repetitions.

Take a rest and breathe before going for a full swim!

Fast Swimming

Fast Swimming


Now imagine a very large dangerous fish – potentially a shark – is chasing you!

Swim fast, get out of the way, and flutter your arms and legs as fast as you can!

When you have worn yourself out, come to a rest.

Recovery stretch: Quadriceps stretch.

Quadriceps stretch

Quadriceps stretch


Lie on your stomach.

Keep your knees together.

Bend your right knee and grab the ankle with your right hand, pulling your heel towards your buttocks.

Stretch the front of your thigh and breathe.

What I love about swimmers:

1. Because swimmers are a cross-lateral activity, they help to integrate the left and right side of your brain, improving your whole body coordination.

2. They strengthen the stabilizing muscles in your back.

3. They improve your posture.

4. They get rid of back pain, neck pain and shoulder pain.

Questions? Comments? Need help developing an exercise routine to heal your body or lose weight? You can set up an appointment in person, over the phone or via Skype by emailing Catherine@totalfitness.net or calling 678-612-8816.



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